Plyo's/Weight lifting (runningart?)

bump for runningart

Why are you only running 4 days a week?

4 running days and 3 lifting days is actually my exact schedule right now, and also the schedule of many people just looking to get into shape or be well rounded.

So you first need to know what your goal is. If you want to be healthy, fit, and a relatively well-rounded athlete I would suggest this:

Sun: Long run

Mon: Bodyweight lifts and plyos*

Tue: Short Sprints w/run

Wed: Circuit Training*

Thu: Easy run

Fri: Lift for max strength*

Sat: Easy run or longer steady interals (mile on/mile off)

*Bodyweight lifts/plyos:

Pushups: 3-5 sets to failure

Pullups: 3-5 sets to failure

Planks: 3-5 sets of 30-60s

Box Jump or Split Box Jump: 3-5 sets of 5-10

Leg Crank: 1-3 sets of 12-25 of each in a row: squat, alt. lunge, split jump, jump squat

*Circuit Training:

DB, BB or Machine Circuit of the following movement patterns: Horizontal Pressing, Horizontal Pulling, Vertical Pressing, Vertical Pulling, Quad Dominant, Hip Dominant, Bicep, Tricep, Ab, Back

3-5 rounds for time, 10-15 reps

*Lift for Max Strength:

Look up Wendler's 5/3/1 program do something similar. I like the following....

For Squat, Bench, Deadlift in that order:

Week 1-3: warmup and ramp up to a max set of 5

Week 4-6: warmup and ramp up to a max set of 3

Week 7-9: warmup and ramp up to a max set of 1

Switch Deadlift and Squat then repeat the 9 week program.

That's it, no other lifts this day.

Anyway...this is one way to do it...

Alan

Thanks Alan,

I am only running 4 days / week because I want to put lifting into my training and just don't have the time to keep running 6-7 days then weights on top of that. Also I am 44 and finding difficult to recover from running everyday. I am still competing at road races (5km-10km). I haven't been doing any strength exercises for quite sometime and definitely feel that weight lifting as this point will help me more than running everyday. My week looks like this:

M - weights

T - easy run w/ strides or hill sprints (10 miles)

W - weights

T - tempo, hills or intervals (9-10 miles)

F - weights

S - easy run (8 miles)

S - long run (13-14 miles)

What is your opinion on combining your three strength days into one day, something like this to be done M/W/F:

box jumps

leg cranks

planks

one leg squats

pullups

clean

dips

deadlift

If I could do weights/plyo's after running (T/T/Sun) is that the best option as far as recovery.

A leg crank properly done with proper depth and speed of movement you will want to leave for last. You won't want to do anything after the leg crank.

If you want to do a combined program I suggest the following:

Box Jumps 3-5 sets of 5-10

Clean 3-5 sets of 3-5

Squat 3-5 sets of 3-5

Pushups 3-5 sets to failure as a circuit with pullups and dips

Pullups 3-5 sets to failure as a circuit

Dips 3-5 sets to failure as a circuit

Planks 3-5 sets of 30-60s

Leg Cranks 1-3 x 25ea

*If you're going to do pullups, also do pushups.

*Do the more explosive/powerful lifts first.

*A leg crank is going to be up to 2 minutes of continuous effort. Do it last.

I suggest running a couple miles after your weight lifting. 2-4 miles nothing more.

Yes, lifting on your hard running days would be optimal as far as recovery goes, but limit it to twice a week:

Sunday: Long run, 13-14mi

Monday: easy run, 4-5mi

Tuesday: run hard, 8-10mi, lift later pm

Wednesday easy run, 4-5mi

Thursday: run hard, 8-10mi, lift later pm

Friday: easy run, 4-5 mi

Saturday: easy run, 4-5mi

Something like that...consolidate your stress. If lifting after a hard run, even if later in the pm, reduce the volume of your lifting. Less sets, less reps.

Alan

Skip and Alan,

Thanks for posting here on LetsBFit. If this had actually been LetsRun we would have instructed you to starting running at LEAST 6 days per week and preferably 7 days per week and to do a strength/drill circuit twice a week in addition to that and forget all that weight crap and do body weight exercises that utilize a running motion.

But have fun being all around FIT, just don't complain when real runners beat you on race day. Afterall you can out lift them in the GYM, but then again I don't see them entering weight lifting contests.

You are well on your way to being a "Jack of all trades, master of none".

Carry on....

I do something almost exactly like that. I lifted (PL and Oly) a lot prior to getting into running for ROTC, had maxes of around 275x5 for squat at a bodyweight of 145 or so. Ascending sets where you peak the weight at the last set definitely work for keeping volume low on the max strength days. Straight sets are much more stressful.

The guy's 44. Why do you care so much that he's running less? Does it really matter?

I like those flat pyramid sets (ie: 50x5, 60x5, 70x5, 80x5, 90x5 etc) because you can get a lot of work done in a short amount of time (high density) while also achieving a max set at the end.

To the Letsrun police....if this board was limited to running only posts this board would cease to exist. Some people actually have goals other than to get from point A to point B in as fast as possible. Some of us have been there and done that and just want something esle to do.

Alan

Alan,

I forget to mention don't have access to a gym, using weights at home and do not have that much total weight. Have no squat rack and find it difficult on back lifting the weight up to squat. So anyways I was thinking of doing the split squat or the Bulgarian single leg squat as I would be able to use less weight during the exercise. Good idea or no?

Thanks again for your help.

What kind of equipment do you have? Barbells? Dumbells? Total weight?

Bulgarian squat is good and you don't need much weight.

DB Cleans and Presses are also good.

Do you have DBs or a barbell?

Alan

Since you have failed to learn anything over the last decade plus. Let me share with you that doing less running and more anabolic/neuro stuff is essential for good overall health and improved performance as we age. Sure there needs to be adequate mileage but obviously that varies for everyone and the OP prob will benefit more from the anabolic/ neuro affects of lifting. Keep in mind that the majority of the lifting that Alan recommends is general strength and neuromuscular. He is not recommending hypertrophy training. His approach is very similar to what many of the top coaches are recommending.

Also, as far as setting new PRs go, i have many of my athletes do a very similar lifting program as what Alan recommends. Most are running 5-6 days a week as well though. But it should be noted that prior to that several were running more miles and not seeing improvements. Since going at a more holistic approach to training (ie: anabolic, neuro, mobility, etc) they have achieved major breakthroughs in performance standards. Works for my athletes, might not work for you. But let me ask you when was the last time you set a PR?

Not that it means much but I set my PRs while I was teaching two bootcamp style classes...lots of bodyweight movements and light weight movements for speed. Once I stopped teaching the class I stopped hitting PRs. Of course I got old too...

Alan

I started this thread asking for advice in regards to weight lifting because I feel like needed a change to break out of the plateau I have been in for the last 4 years. I am not saying that lifting will automatically produce new PR's but it's something I haven't done for a long time and pylo's I have never done so if nothing else they will create a new stimulus.

Alan,

total weight w/ bar - 130lbs

have two dumbell bars

no squat rack

chin up bar

area to do dips

Good equipment. Remember, back in the day no one had a squat rack. So they could only squat as much as they could clean or powercurl to their chest. So many did a front squat.

Do this 2-3 days per week:

Split Jumps: 10 total jumps. Focus on height. Make sure each is done in a proper ROM and execution. So get down on the bottom. Back knee should be close to the ground.

Rest 3-5 minutes. 1-2 sets.

Squat Jumps: 5 total jumps. Focus on height. Make sure each is done in a proper ROM and execution. Drop down to a good squat, arms back, then explode up as you bring arms forward/upward.

Rest 3-5 minutes. 1-2 sets.

Single or Double DB Swing: 5-10 total reps. Focus on speed of movement. Power hip extension should provide the momentum that swings the DB up. The arms provide negligible force.

Rest 1-2 minutes. 2-3 sets.

DB or BB Squat Press: 5-10 total reps. Focus on speed of movement. Drop down to a good squat and explode up lifting the bar or DB over your head. Get up on your toes. Triple extension of hips, knees, and ankles should provide most of the acceleration.

Rest 1-2 minutes. 2-3 sets.

Bodyweight Circuit: Perform each to failure focusing on proper execution.

1. Pushup (try it with feet elevated on a chair)

2. Pullup (hands outside shoulders, pronated)

3. Dip (full ROM, arms tucked behind you)

4. Chinup (hands at or inside shoulders, underhand)

Rest 30-60s. 2-3 sets

Core Circuit: Perform each to failure focusing on proper execution.

1. Hanging Leg or Knee Raise. Stop at up position. Limit swinging. 10-20 total

2. Plank. 30-60s

3. Left Side Plank. 30-60s

4. Right Side Plank. 30-60s

Rest 30-60s. 2-3 sets

Alan

Thanks Alan, really appreciate the help, will start that workout tomorrow.

Alan, would it be a good idea to skip the lower body exercises you outlined if increasing weekly mileage? I am currently running only 15-20 miles per week and would like to slowly get up to 40-50 miles per week. I like the look of this routine, but just don't want to overdo anything or end up injured. Thanks.

bump

leroybrown wrote:

Alan, would it be a good idea to skip the lower body exercises you outlined if increasing weekly mileage? I am currently running only 15-20 miles per week and would like to slowly get up to 40-50 miles per week. I like the look of this routine, but just don't want to overdo anything or end up injured. Thanks.

I'm not Alan, but have found his advice works well for me. Easy answer: do this after a few miles of easy running, not 'instead of'. If you do the above regularly you'll get used to it; in the meantime leg fatigue will initially stop you running FAST but it won't stop you running easy. And the stronger you are, the less likely you are to get 'nothing-but-running' injuries.

Personally I find that when I'm tired from running mileage, strength sessions and sprinting wake up my system and I feel a whole lot better than if I just rest.

The lower body work isn't going to be intense enough to cause problems.

As Captain said, you'll initially be a little fatigued or sore but that won't last but a week. Initially, first week or so, you'll have issues with doing fast work, but shouldn't stop you from running easy. After that initial week you shouldn't have any problems.

"Personally I find that when I'm tired from running mileage, strength sessions and sprinting wake up my system and I feel a whole lot better than if I just rest."

Bingo.

You'll be amazed at how much training your body can do, provided it's not all the same type of training. IE: an hour of running and a half hour of weight training is easier on the body than 90 minutes of running. 90 minutes of running and a half hour of weight training is easier on the body than 2 hours of running.

Run first. Lift second.

Alan